SPECIALISED PROGRAM
THE BICEPS
BLUEPRINT
The Biceps Blueprint is a focused 3-day-per-week program designed to develop your biceps and the full range of functions of the anterior arm muscles.
With three targeted sessions each week, it fits easily alongside your existing routine while weekly challenges keep you progressing.
Follow the blueprint. Build your arms.
3 SESSIONS
per week
TARGETED
biceps focus
WEEKLY
challenges
BIGGER
STRONGER
ARMS
Brachialis
Build the foundation of anterior arm physiques by working the brachialis, the primary flexor of the forearm.
Biceps Brachii
Build a towering peak that pops with included supination work, enphasising a seldom-appreciated function of this muscle.
Brachioradialis
Work hard on the neutral grip movements to blow up your forearms and complete your development.
FULL VIDEO AND TEXT GUIDES
CLICK ANY EXERCISE FOR
A FULL VIDEO GUIDE
Every exercise in every program has a full video and text guide, accessible right from your workout.
01
Open your workout
Pick the scheduled workout from your dashboard, or manually start one from the workout tab.
02
View the details
The workout will show each exercise, set, recommended rest time, rep range and more. You can switch to the details tab for full tutorials and guides.
03
Click (or tap!) on any exercise
You’ll be able to view the full text and video guide for the movement, as well as see its type, main muscle, equipment, other muscles and alternatives.
YOUR TRAINING
ON YOUR TERMS
The Biceps Blueprint fits around your schedule. Start or pause anytime, while your workouts, nutrition and progress stay organised in one place.
Start anytime, stop anytime
Begin the program when it suits you. Pause if you need to. Your calendar keeps everything in sync.
Today's workout
Your scheduled workout for the day is always shown in your ‘todays workout’ section.
Nutrition built in
If you’ve added a nutrition plan, it’ll be added to your daily schedule and prompt you to log it!
See what's coming up
View your upcoming training days, rest days and key milestones.
Tip videos
Get regular tips and tricks videos and fitness guides linked to you as part of your learning journey.
REST DAY TIP
Best method for hammer curls!
TRACKING AND HISTORY
TRACK YOUR PROGRESS AND HISTORY
While doing your workout, log your sets, reps, rir and rest, check them off, then you can view what you did last time on any exercise.
01
Track your workout
02
View history
Click the exercise history button below any exercise to see what you logged last time and what you should try and beat.
03
See your personal bests
You can see your previous best sessions, and the app will give you a notification if you hit a record this session.
Programming for level.
Let's find out how I do it.
I never program reps or weight, as it can be too easy for some, or too hard for others. Instead I use unifying factors to ensure you work at the right level for YOU.
RPE Estimates
Rate of perceived exertion (RPE) is an estimate by you of how hard the work is. I use RPE to gauge progress and keep work enjoyable and effective.
RIR Programming
Reps in reserve (RIR) is an estimate by you of how many more repetitions of a particular exercise you could do. This is used to ensure that each client is working at their own level.
Programs can include training.
H.I.I.T
HYROX
Gym
Pilates
Power
Circuit
Home
Yoga
Endurance
Cardio
Weight Training
Joint
Mobility
Core
Bodyweight
Rehab
Build fitness with zone training.
Pyramidal Training
Most of your work is done within lower heart rate zones like 1 and 2. This is easy, consistent work that builds your baseline fitness. We precisely implement higher effort cardio to transform your cardiovascular health.
Zone Training
HR Zone training is fully explained in your program. Simply, it demands work within a certain percentage of your maximum heart rate. This is a unifying factor, ensuring that regardless of your fitness level, you train at the right intensity.
Choose Your Method
HR Zone training is incredibly flexible, you can perform your workouts through swimming, walking, jogging, running, playing tennis, and many other activities. For the lower HR zones, many can do them by walking back and forth.
Programming for
Let's find out how I do it.
It's impossible to only gain one, however it is possible to gain more of one than the other, should that be a preference.
Sarcoplasmic Hypertrophy
This is a training objective that increases the size of musculature by increasing the amount of stored water, glycogen, salts and other substances contained within the muscle. It is generally trained for with moderate rep ranges, with short to moderate rest periods.
Myofibrillar Hypertrophy
This is a training objectives that aims to increase the strength and size of the contractile muscle fibres. This is more closely correlated to strength gains. It is generally trained for with low rep ranges, with significant rest periods.